How long does it take to build muscle?

Beginners can gain a couple inches on their arms within 90 days. You’ll see additional noticable gains for another 2–3 months.

After 6 months, you typically gain more slowly — about 2lbs (0.9kg) per year.

Workout inspiration

Before we get to the workout programs and how to eat to build muscle, let’s tackle the excuses stopping you from starting in the first place:

• Have a history of not following through? Identify the person you respect most in life — someone who you don’t want to think of you as a quitter. Tell them about your 90 day fitness goal and ask them to hold you to it. Create a calendar event for 3 months from now and include them in it.
• Too lazy to commute to the gym? I’ll soon explain how to work out from home.
• Concerned it’ll take too long? Men only have to get to this size to be optimally attractive to women. If that’s your goal. You can build decent muscle in 90 days.

• Have a hard time scheduling workouts? Wake up an hour earlier than normal and work out in the mornings before your day kicks off.
• Don’t have the time? Getting bigger only requires ~1 hour three times a week.
• Are you embarrassed to go to the gym? Pay for a couple training lessons at a local gym so you can learn proper form.
• Afraid you don’t have the talent? Basic bodybuilding requires zero talent. You don’t have to be an athlete whatsoever. If you can put food in your mouth and lift your groceries, you can lift weights.
• Don’t like lifting weights? Wish you could just do body weight exercises? Nearly everyone who gets into the gym at least 6 times to build the habit and see early results winds up loving the feeling of lifting weights. Force yourself to start.

How nice would it be to wake up every morning, look in the mirror, and think, “I look pretty good.”? You’re 90 days away from that. Mark it in your calendar. Surprise all your friends with a big three-month transformation.

So stop procrastinating. Let’s get this done.